1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP:

3 Rounds

5 x Hang Power Snatch

5 x Overhead Squats

3) Olympic Lifting:

Every Minute on the Minute for 8 minutes:

Hang Power Snatch + Pause Touch N’ Go Power Snatch + Overhead Squat @50-60% and build (complete the hang power snatch, come back to hang, dead stop, then touch n’ go off ground to complete power snatch, then complete overhead squat)

*goal is to teach control and maintaining technique when doing TNG reps

Every Minute on the Minute for 5 minutes:

Hang Power Snatch + TNG Squat Snatch @65+% and build

*carry over the controlled technique from the first section for solid doubles

4) MetCon:

For Time:

60 x Single DB Lunges

50 x MB Slams

40 x Single DB Lunges

30 x MB Slams

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

Beginner: 25/15, 15/10

Intermediate: 35/20, 25/15

Advanced: 50/35, 35/20